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10/14/19-10/19/19

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Monday
Afterburn
10->1
Curl
Row
Run 400m

10->1
Deadlift
Lunge
Run 400m

10->1
Push Ups
V-Ups
Run 400

Tuesday
Strength
Complex
3 Deadlifts
1 Hang Power Clean
1 Hang Squat Clean
1 Push Press
1 Push Jerk

Cond.
Grace
For Time
30 Clean & Jerks 135/95
*6 Min Cap

Wednesday
Strength
a1)4×5 Wide Grip Bench Press
a2)4×5 Close Grip Bench Press

Cond.
60-40-20
Double Unders
30-20-10
Amer KB Swings 70/53
15-10-5
Strict C-2-B Pull Ups

Thursday
Strength
Back Squat 4×10 (Start at 40% 1RM)

Cond.
Teams of 2
AMRAP 4
(I GO YOU GO)
Power Snatches
-Rest 1 min-
AMRAP 4
Push Press
-Rest 1 Min-
AMRAP 4
Synch Lat Burpees Over Bar

Friday
20.2

Saturday
GYM CLOSED

10/7/19-10/12/19

By: 0

Monday
Afterburn
2 Rounds
400m Cash In Ea Station
AMRAP w/remaining time
-DB Step Up
-Russian Twist
-Stone-2-Shoulder
-Ring Row/Pull Ups
-Deficit Push Ups
<Rest 3 min after first round>

Tuesday
Strength
a1)4X6 2s Tempo Bench Press
a2)4×5 2s Bent Over Row

Cond.
AMRAP 10
5 Deadlifts 250/175
7 Burpee Box Jumps 30/24

Wednesday
Strength
(Post Workout)
Build up to heavy 2RM Hang Squat Clean

Cond.
Run 400m
THEN
21-15-9
Front Squat 135/95
Ring Dip
THEN
Run 400m
THEN
9-15-21
Back Squat
Pull Up
THEN
Run 400m

Thursday
Strength
5×3 Snatch High Pulls
Start at 90% 1RM Snatch

Cond.
For Time [10 Min Cap]
50 Power Cleans 155/105*
Every 2 Min – 10 Burpees

Friday
Strength
a1)3×20 Band Tricep Ext
a2)3×20 Hammer Curls

Cond.
3 RFT
100 Double Unders [Scale 175 Singles]
21 KB Swings 53/35
12 Toes-2-Bar

 

Saturday

 

SIGN UP HERE 

9/30/19-10/6/19

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Monday
AFTERBURN
Annie
Then
Half Murph

Tuesday
Strength
Bench Pyramid
10-8-6-4-6-8-10

Cond.
AMRAP12
1-2-3-4-5-6-7..-INF
Rt Arm DB Snatch
Box Jump Over
Lt Arm DB Snatch
Box Jump Over

Wednesday
Strength
15 Min
3 Position Clean
-2s Pause Below Knee
-2s Pause Above Knee
-2s Eccentric Hang

FOR QUALITY AND TECHNIQUE. NOT LOAD

Cond.
5RFT
5 TnG Power Cleans 135/95
10 Burpees Over Bar

Thursday
Strength [POST Workout]
Teams of 2
5 Rounds Each
50′ Sled Pull
50′ Sled Drag

While A is on the sled, B is doing max BB curls
Switch until A & B both complete 5 RDs

Cond.
Randy
For Time
75 Snatches 75/55
8 MIN CAP

Friday
Strength
a1)4×8 Snatch Grip BB Row
a2)4x50m Bear Hug Sandbag Carry

Cond
100 RKBS 70/53*
*5 Burpees everytime KB stops
Then Run 800m

Saturday
AFTERBURN

Labor Day Week 2K19

By: 0

 

Tuesday
Strength
5×3 Back Squat w/2s Pause

Cond
Teams of 2
AMRAP 16
2 Deadlifts 315/225
4 Box Jumps 30/24
6 Strict Pull Ups

Wednesday
Strength
6 Min to Find Heavy Power Snatch Single
<THEN>
Every 30s for 10 Min
1 Power Snatch at 80%

Cond
21-15-9
Power Clean 140/100
Ring Dips

Thursday
Strength
Close Grip Bench Ladder
10-8-6-4-6-4-8-10

Cond
Teams of 2
16 Alt Tabata Rounds
50m Sled Sprint
50m Sprint

Friday
Row 2k/Bike 3.2k/Run 1mi
Before class is over

Superset 1
3×15 BB Shrugs
3×15 Snatch Grip BB Row

Superset 2
3×10 BB Good Mornings
3×10 BB Split Squat ea/Leg

Run The Rack
5x Hammer Curls
Up & Down

100 WTD Toe Touches

Saturday
AFTERBURN!

8/26/19-8/31/19

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Monday
AFTERBURN

2 RDS
10->1
Single Ring Row
Ring OH Tri Ext
<THEN>
Run 400m

10->1
KB Deadlift
KB Squat
<THEN>
Run 400m

10->1
Russian Twist
VUp

Tuesday
Strength
Complex
1 Below The Knee Squat Clean
1 Above the Knee Squat Clean
1 Split Jerk

Cond
Teams of 2
AMRAP 12
Run 200m
Max Bench Press 155/105

Wednesday
Strength
5x
a1)2 Front Squats
a2)4 Back Squat

Cond.
100 Double Unders
50 Alt Hang DB Snatches 50/35
100 Double Unders
50 Alt DB Clean & Jerks

CoreWorx
100 Toe-Touch w/DB

Thursday
Team 10000m Row

*Must complete Before Rowing
8 DB Deadlifts
50′ Waiter Walk (L)
8 DB Deadlifts
50′ Waiter Walk (R)

**Switch After 400m

Friday
Clangin & Bangin
Run 400m before the start of each new superset
a1)4×10 Alt Hammer Curl
a2)4×10 BB Curl

b1)4×10 DB Military Press
b2)4×10 Plate Front Raise

c1)4×15 DB Shrugs
c2)4×8 Chin Ups

CoreWorx
100 Wtd Knee Raises

8/19/19-8/24/19

By: 0

Monday
Afterburn
AMRAP 25
Teams of 2
Partner A Runs 100m
Partner B Executes The Following
Lateral Hop
Deadlift
Row
Curl
Press
V-Up

Tuesday
Strength
High Hang Power Snatch

Cond.
EMOM15 | 40s Work|20s Rest
Box Jump
C-2-B Pull Ups
KB Sumo Deadlift High Pull 70/53

CoreWorx
75 Wtd Knee Raises

Wednesday
Strength
8×4 Front Squat

Cond.
21-15-9-6-3
Thrusters 75/55
Athletic Burpees

CoreWorx
250 Flutter Kicks

Thursday
Strength
15 Min
Teams of 2
Find 4 RM Clean & Jerks

Cond.
Temas of 2
15 Min Cap
Run 800m Partner Run
w/ remaining time
1-to-1 Clean & Jerks 135/95
**Partner A does a C&J then Partner B does a C&J etc

Friday
Clangin and Bangin
Superset 1
4×10 Curls
4×10 Tricep Band Ext

Superset 2
4×10 Landmine Press
4×10 Band Pull

Superset 3
4×10 Dual KB Row
4×10 Heavy Trap Bar Shrugs

Cond
AMRAP 9
1-2-3-4-5-6
KB Swings 53/35
Burpees

CoreWorx
100 Wtd Pulse Situps

 

Saturday
AFTERBURN

8/12/19-8/17/19

By: 0

Monday
Afterburn
3 Rounds | 2 Min ea Station
Rope Climbs
Rower
WB Sit Ups
KB Step Ups
Tire FLips
REST <Rest Is A Station>

Tuesday
Strength
A1)4×8 Single Arm 3s Tempo DB Shoulder Press
A2)4x Max Chin Ups

Cond.
For Time
Run 600m
100 Alt DB Snatches 50/35*
*3 Burpees Top Of Every Min

CoreWorx
150 WTD Toe Touches

Wednesday
Skill
5×3 Power Position Snatch

Cond
7-5-3
Front Squat 225/155
21-15-9
Toes-2-Bar
Box Jump 24/20

Thursday
Strength (Post Workout)
15 Min
3RM Trap Bar Deadlift

Cond.
“Brenton”
5 Rounds For Time
100ft Bear Crawl
100ft Broa Jump*
*3 Burpees After every 5 Broad Jumps

CoreWorx
100 Wtd Plank Jacks

Friday
Strength
A1)4×15 DB Bench
A2)4×10 BB Curl

Saturday
AFTERBURN

SUMMER PR WEEK

By: 0

PR Week!
We are at the end of our 8 Week Strength Cycle.
Time to put up some new summer numbers. Come in focused and ready to attack the bar.
Get plenty of rest, hydrate and eat a steak!

Map To 1RM
This is how we will warm up on to find every 1RM this week.
5 reps @ 70%
4 reps @ 80%
2 reps @ 85%
1 rep @ 90%
1 rep @ 95%
1 rep @ 101%
1 rep @ 102%
1 rep @ 103%

Monday
Strength
Find 1RM Back Squat

Cond.
Annie
50-40-30-20-10
Double Unders
Situps
[Scale 2:1 singles]

Tuesday
Strength
Find 1RM Bench Press

Cond.
18.0
21-15-9
Alt DB Snatch 50/35
Burpees Over DB

Wednesday
Strength [Post Workout]
Find 2RM Wtd Pull Up

Cond.
Helen
3RFT
Run 400m
21 Amer. KB Swings 53/35
12 Pullups

Thursday
Strength
Find 1RM Deadlift

Cond.
AMRAP 11
10 Single DB Push Press ea Arm
Run 200m
Max Unbroken Dips

Friday
Strength
Find 1RM Power Clean

Cond.
Run 400m
30 Power Cleans @ 50% of New 1RM
Run 400m

WKND VBZ
Operation Suit N’ Tie vs Stilletos
Come out at 6:30 and get tight and right for the weekend!

 

Saturday
AFTERBURN
Bring a Teammate To Party!

7/29/19-8/3/19

By: 0

DELOAD WEEK – We are at the end of our strength cycle gang.  This week the loads will be light and next week we find our new PRs!

Monday
Strength
Back Squat
5×5 @ 60-65%

AFTERBURN
25 ea
Romanian Deadlift
Split Lunge ea Leg
Renegade Row ea Arm
Plank Taps
Rev Grip Curl
Press
Run 400m

Tuesday
Strength
Bench Press
5×5 @ 60-65%

Cond.
5 Rounds
2:30 work|2:30 Rest
9 Deadlifts
6 Hang Cleans
3 S-2-O
Max Burpees Over Bar w/remaining time

CoreWorx
3 Min Max Barbell Rollouts

Wednesday
Skill/Strength
Stone-2-Shoulder

Cond.
800m KB Farmers Carry 53/35
75 Russian KB Swings
50 WB Shots 20/14
25 Strict C2B Pull Ups | Scale 30 Pullups or 50 Ring Row

CoreWorx
100 V Taps over KB

Thursday
Strength
Deadlift
5×5 @ 60-65%

Cond.
Team McGhee
30 Min
5 Deadlifts 275/195 Scale|80-85% 1RM
13 Push Ups
9 Box Jumps
Each partner completes one round then switches.

Friday
Strength
Power Clean
5×5 @ 60-65%

Cond.
AMRAP 12
30 Double Unders
12 Hang-2-O

Saturday
MUSCLES & MIMOSAS

COME SWEAT AND GRAB A MIMOSA AFTERWARDS

7/22/19-7/28/19

By: 0

Monday
Strength
Back Squat
2×4 @ 80%, 1×3 @85%, 1×2 @90%, 1×2 @95%

Afterburn
As Far As Possible
20-18-16-14-12-10-8-6-4-2
Jumping Lunge
Hip Bridges
Shoulder Taps ea side
Single Arm Ring Row
Ring OH Tri Ex

Tuesday
Strength
Bench Press
2×4 @ 80%, 1×3 @85%, 1×2 @90%, 1×2 @95%

Cond.
3RFT
75 Double Unders
20 DB Snatches ea arm 50/35

CoreWorx
150 Bicycle Hanging Knee Raises

Wednesday
Strength (Post Workout)
Pendlay Row 5×5

Cond.
Teams of 2
4 Rounds
200m Sled Drag 70/50
200m Uneven Farmers Carry M:53#KB|40#DB / W:35#KB|20#DB

Partners switch after completing 200m of drag/or farmers carry

Thursday
Strength
Deadlift
2×4 @ 80%, 1×3 @85%, 1×2 @90%, 1×2 @95%

Cond
10-9-8-7-6-5-4-3-2-1
High WB Shots 20/14
Toes 2 Bar
Ring Dips

Friday
Strength
Power Cleans
2×4 @ 80%, 1×3 @85%, 1×2 @90%, 1×2 @95%

Cond
Run 800m or Row 1000
50 Thrusters 45/45
30 Burpees Over Bar

CoreWorx
300 Band Flutter Kicks

Saturday
AFTERBURN
COME GET SOME!